Tip #5: Sign A Contract

It's great to have someone to be accountable to, or an exercise partner, but if you really want to ensure you will stick to your exercise routine, go as far as signing a contract with someone!

Make an agreement that you will exercise a certain number of times per week for a certain amount of time and sign on the dotted line. Make sure to incorporate some small repercussion, such as not going out to eat as a reward after you have reached your first milestone in order to make it worth your while to stick to your written word.

This may seem a bit extreme, but it's worth it. Exercise is a powerful weapon in the fight against cardiovascular disease. A 2004 study found that physical activity of at least 1,000 kilocalories per week was associated with a 20% reduction in mortality in males, and another survey demonstrated similar results in middle-aged women. (http://www.ideafit.com/fitness-library/benefits-of-exercise). And physical activity has been definitively linked with a lower risk of certain cancers. Men and women who are active have a 30 to 40% lower risk of colon cancer, and physically active women have a 20 to 40% lower risk of breast cancer. Studies have also suggested that physical activity may reduce the risk of lung and prostate cancer. (http://www.ideafit.com/fitness-library/benefits-of-exercise)